Fitness tips how to make your body more flexible.
In Irish fashion news, we are going to look at simple ways to help you make your body more flexible. Do you want to jump higher? Run faster? Are you tired of pain after a workout?
If you are active and exercise regularly, the reason why you are not reaching your fitness goals might not be just your activity. But rather, you should take a look at your flexibility. If you find that bending over to touch your toes is an impossible activity, you might need to think about your flexibility.
And a focused effort just a few times a week can make all the difference. Keep reading for the best fitness tips to help you be more flexible.
What You Should Know About Flexibility
Flexibility is your muscles’ ability to stretch temporarily. Mobility is the ability of your joints to move without pain. so, part of good mobility is good flexibility. Flexibility is just one piece of the mobility puzzle.
Why Is It So Important?
When we get down to it, flexibility is an important part of everyday life. Think about when you bend over to pick up clothes or reach for something on a shelf. If you are not flexible, these tasks can be hard.
And flexibility also releases muscle tension as well as promote relaxation. We all know how hard it is to be comfortable when our body aches.
How to Build A Routine That Suits You
If you are looking to boost your flexibility, it is best to focus on three things. And this is a combination of breath work, static stretching and dynamic stretching.
Throwing in some strength training can also be beneficial. If you already have an exercise routine, take a few minutes at the end to focus on your flexibility. Even 10 minutes can make a difference.
Remember Your Breath Work
Focusing on breathing properly is important in any exercise, but especially with stretching. Diaphragmatic breathing is the foundation of breath work. And it is intended to teach you how to breathe effectively and with less energy.
Diaphragmatic Breathing
This is a great first step to getting in tune with your body. first, sit in a chair or stand. Place your hands on either side of your rib cage. Inhaling through your nose, try to fill your lungs with air and feel your ribs expand. Exhale through your mouth and use your core to push the air out.
Seated Inhale And Exhale
You can build on your diaphragm breathing by adding some movement to your arms. Sit cross-legged with your arms by your sides. As you inhale, bring your arms up over your head. And you lower them back down as you exhale.
Seated Side-To-Side Stretch
This will build on your diaphragm breathe again. And it will start to twist your torso from side-to-side. First, sit cross legged with your arms down at your side. As you inhale, bring your right arm over your head to your left. Remember to stretch your right side. Exhale and return to the start position. Inhale and repeat on the other side.
Seated Torso Stretch
This move will lengthen your spine as well as your glutes. First, sit on the ground with your right leg extended and your left crossed over your right.
Make sure that your left foot is on the floor. Next, twist your torso towards your left and use your right hand against your leg thigh for resistance. Breathe into the stretch and allow a deeper twist each time you exhale.
Neck Rotation
When stretching, many people neglect their neck and head. From a bad night’s sleep to text neck, a prolonged unnatural position will leave you feeling sore.
First, make sure you are sitting or standing comfortably. Next, place your right hand on top of the left side of your head. Tilt your head to the right and allow your hand to gently deepen the stretch. Then, you simply repeat on the other side.
Chest Stretch
Another consequence of sitting at your desk all day is a tight chest. When your shoulders round forward, your chest will take the brunt. So, this stretch will open things up.
First, stand with your feet together. Next, clasp your hands together behind your back. Make sure to extend your arms. Then, you can begin to raise your arms and bend forward at the waist. You should feel a stretch in your chest.
Dynamic Stretches
These are stretches that get you moving. Instead of coming into position and holding it, a dynamic stretch puts your joints through motion. And they can be a great warmup before you do more vigorous exercise.
Front Swings
Need the perfect move to loosen up your hips? This is the one for you. Stand next to a wall and allow your hand to reach out for balance.
Next, begin to gently swing your leg back and forth. You should aim to go as high as you can. Just remember to do what is comfortable for you. Then, you can repeat using the other leg.
Lunge With A Twist
Adding a gentle twist to your lunge will give a nice stretch in your torso. And it is super simple to do. first, step back into a reverse lunge with your right leg. Then, allow your torso to twist over your left thigh. Come back to the start position and repeat with your left leg.
Arm Circles
Got some tight shoulders? Loosen them up with some arm circles. First, stand with your feet shoulder-width apart and have your arms down at your side.
With straight arms, begin to lift them in front of you. Then, bring them back behind your head. You should aim to draw a circle using your fingertips.
Keep your arms straight and stick as close to your ears as possible. Repeat by going the opposite way with your arms.
High Knees
It doesn’t matter if you step in your high knees or keep on foot on the ground. This move will ensure you get your blood pumping to your lower limbs. And it will also stretch out your glutes, hips and knee joints.
First, stand with your feet shoulder-width apart. Drive your knee up and then bring your leg back down to the ground. Immediately switch legs and repeat.
Strength Training
While you might think that stretching is how you get flexible, do not underestimate strength training. It can also be used to improve your flexibility. When it is done in proper form and the full range of motion. Sticking to some foundation movements will give your muscles the best workout.
Squat
This is one of the holy grails of exercises. We couldn’t make this list without mentioning the squat. It is the perfect exercise to get your lower back in tip-top shape.
First, stand with your legs slightly wider than your shoulders and toes pointed slightly outwards. Next, begin to sit back in your hips and bend your knees to lower yourself. Kind of like you are going to sit down on a chair.
Allow your arms to extend out in front of you in a comfortable way. Also, ensure that your knees do not fall in. Stop when your thighs are parallel to the ground and return to the start position.
Lunge With Back Bend
Adding a gentle lunge will help to stretch out your torso. Start with your legs shoulder-width apart and have your arms down at your side. Next, lunge forward with your right leg and keep your right knee over your right ankle.
Then, bring your arms straight up over your head and gently lean back. You should feel a stretch in your core and hip flexor. Hold this position for about 5 seconds and then return to the start. Alternate your legs and you’re done.
Single-Leg Deadlift
This move is perfect for stretching out your lower back. First, stand with your feet shoulder-width apart. Have your arms down at your side. Inhale and then bend forward at your hips. Allow your right leg to come out behind you. Make sure that your hips stay square to your ground and repeat for a desired number of reps. Then, you can switch legs.
Dumbbell Chest Press
This is a great way to strengthening your chest. First, lie with your back on the bench. Have a dumbbell in each hand at chest level. Push the dumbbells up over your chest, ending with your arms directly over your shoulders. Pause and then extend your arms back to their original position.
Common Mistakes And The Final Takeaway
When all exercise, it is super important that you listen to your body. So if you feel any discomfort or pain, you should stop and seek the help of a doctor.
Stretch to the point of tension and stop there. You can strain your muscles if you push yourself too far. With some consistency, you will become more flexible over time.
When you stretch for just 30 minutes a week, you will begin to see dramatic results over time. there are numerous benefits to becoming more flexible. And the good news is that it is not too late to start.
Fitness tips how to make your body more flexible. Irish fashion news
